What I Eat in a Day: VEGAN

It’s been a little while since I’ve made a WIEIAD post, but this time I’m back with a post AND a video about a highly requested topic; eating vegan. This was actually the first day that I purposely ate completely vegan, so I really wanted to include meals that were delicious, filling, and complete with my needed macro and micronutrients. There are many fancy and beautiful foods to make while eating vegan, however the internet is filled with these recipes and I don’t really have a taste for a lot of the vegan cuisine just yet. The following recipes are approachable for anyone; whether you are new to plant based nutrition, or a seasoned expert. These were so delicious and I’m so excited to be able to share these recipes in both blog and video form.

To watch the video and see all of the other meals, click this link.

BREAKFAST: Chickpea Salad

I love starting my day with protein, so I used to always force myself to eat eggs, even though I never really loved the taste of them. I tried making this recipe just for the video, and I have actually made it repeatedly for breakfast since. Even on days that I am not eating vegan, this is a new staple breakfasts for me. I am so happy to have my complete proteins in the morning without the nasty stench and flavour of eggs!

Along with the high quality complete proteins that the combination of chickpeas, sesame seeds and sprouted flax bread provide, this sandwich is bursting with nutritional benefits. Nutritional yeast is an amazing source of B vitamins for vegans, which help the brain to function properly among many other benefits. It also provides a slight cheesy flavour, which is why a lot of people (both vegan and not) add it to their popcorn. Turmeric, along with adding an eggy yellow colour, provides amazing anti-inflammatory action. This is amazing for people like myself who suffer from joint pain or IBS. Dark leafy greens contain almost every micronutrient that you need, which is why you feel like a million bucks after adding greens to your everyday diet. Avocados contain healthy saturated fat and unsaturated fat… yes, plant-based saturated fat is good for you. Since they are very fatty foods though, they are quite high in calories, which is why I try to have 1/4 to 1/2 of an avocado in a day. They are also freaking delicious, which is why it is so difficult to only eat 1/4 to 1/2 in a day. Finally, Vegenaise is a vegan mayo (meaning that it doesn’t contain eggs) and tastes better than actual mayonnaise. It is also really great for your end of summer picnics; since there are no eggs in the mix, the heat won’t give you spoiled potato or pasta salad!

Recipe (makes enough for leftovers):

  • 1/2 can chickpeas (drained and rinsed)
  • 2 tbsp nutritional yeast
  • 1-2 tsp of turmeric powder
  • 2-3 tbsp Vegenaise
  • salt and pepper (I used Flavor God’s Himalayan Salt and Pink Peppercorns)
  • 1 clove of garlic
  • 2 slices of sprouted flax bread (vegan bread by Stonemill Bakehouse)
  • 1/4 avocado
  • sesame seeds
  • handful of spinach
  1. Mash together chickpeas, nutritional yeast, turmeric, Vegenaise, salt, pepper and garlic with a fork until desired consistency
  2. Toast bread
  3. Spread avocado on one slice of toast and season if desired
  4. Spread about 1/3 of chickpea mixture on the other slice of toast
  5. Sprinkle chickpeas with sesame seeds
  6. Place spinach on one slice and close sandwich up
  7. Enjoy!

LUNCH: Vegan Chicken Parmesan

I thought of this while I was grocery shopping for my first full vegan day. These kinds of meals make transitioning to and trying vegan diets so much easier since the flavours are familiar and delicious. Yves veggie nuggets are so delicious and are equal to or better than chicken nuggets. I ate these all the time when I was a vegetarian for 4 years in high school. Earth Island vegan cheeses are also very good, much better than Daiya vegan cheeses that I have tried. I would equate this vegan mozzarella to processed non-vegan mozzarella. I also love Pasta Toscana’s Omega 3 pastas; they don’t crumble apart like other whole wheat pastas, they have an amazing flavour, and they’re comparable in price.

I actually got a bunch of people to try this “chicken parmesan” at work, and didn’t tell them until after they were drooling over it that it was vegan. The boys were particularly surprised to realize how delicious a vegan meal could be, but it also goes to show that these particular brands do a good job of seasoning and mocking up non-vegan products.

Recipe:

  • Pasta Toscana Omega 3 spaghetti
  • tomato sauce (I used Classico’s tomato and basil)
  • Earth Island mozzarella style slices (1 slice for every serving, cut into 4 squares)
  • Yves veggie nuggets (4 nuggets per serving)
  1. Preheat oven to 400*F and bring a pot of salted water to a boil
  2. Cook pasta according to package instructions
  3. Cook veggie nuggets on a baking sheet normally for the first half of the cooking time (8-9 minutes)
  4. Pull nuggets out after the first half of cooking time and flip them over
  5. Spread tomato sauce on each nugget
  6. Place a 1/4 slice of vegan mozzarella on each sauced nugget, then place back into the oven for the remaining cooking time (9-10 minutes)
  7. Add tomato sauce to cooked and drained pasta (I forgot to film this part for the YouTube video)
  8. Plate sauced pasta with finished nuggets and enjoy!

SNACK: Strawberry Pop-Tarts

This is not the healthiest of snacks, but I didn’t give myself enough time before work to make myself a healthy snack on this day. I had recently bought Pop-Tarts as my treat/dessert for the week, so I looked at the ingredients on the package and it turns out that they are actually vegan! You will have to check if you pick up any odd flavoured Pop-Tarts, but the strawberry and blueberry ones that I had picked up were both vegan, and they’re the only flavours that I would pick up anyways.

If you’re looking for a healthy, but just as delicious, vegan snack to add to your day, my Chocolate Bliss Balls are actually perfect for this. Bee keepers tend to want the bee population to survive, so I actually support the use of honey, especially when eating vegan.ย For vegans who don’t eat honey, maple syrup is a perfect substitute in this recipe.

DINNER: Veggie Sushi

Sushi is a staple for me no matter what day of the week it is, and my grocery store has a really good sushi stand in it. For this dinner I picked up vegetable California rolls to make sure that I was getting some fresh vegetables since I only had the veggie nuggets and tomato sauce with my lunch. I love how the carrots are cut super fine so that the texture is more palatable, and of course I had to sneak in a bit more avocado into my day.

I suggest that you check with the sushi makers if you’re worried and eat wasabi, since I’ve heard that some places use non-vegan products when turning the wasabi powder into a paste… but generally this is not the case, so I would only check if you’re actually worried. This goes for yam tempura rolls as well, and possibly some other vegetable sushi rolls, since they will sometimes add mayonnaise without specifying. When you’re worried, it never hurts to ask, just don’t be one of “those vegans” and make a fuss about it like you’re going to die if an animal product touches your lips. Just ask for it to not be added, and stop eating and politely ask for a correction if a cook has made a mistake on one of their hundreds of orders that they are trying to make at once.

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6 thoughts on “What I Eat in a Day: VEGAN

  1. These are great ideas for fully balanced meat-free meals, thanks. I’m going to try the chickpea sandwich soon, as I too am not that fond of eggs. Try cooking the garbanzos from scratch (boiling them up from dry); they taste even better. And hey, I applaud your willpower in being able to only eat 1/4 or 1/2 of an avocado. What’s your secret for keeping the rest of it from browning up?

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    1. I do need to try making the beans from scratch, I’ve heard they taste better, and they’re much better for you.
      I’ve heard of some people squeezing a bit of lemon or lime over the avocados, but I don’t like the added flavour. I usually just grab some saran wrap and make sure that all of the surface of the avocado is touching the wrap. You can’t have oxidative browning if no oxygen can get to it ๐Ÿ™‚
      Hope that helps!

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